Sunday, February 1, 2015

Total distance

3,500 m

Estimated time

1 h 20 min

Focus: Drill-to-swim 75s through all four strokes, then 75s shifting from easy to fast, and starts.

Warm-up (1,800 m, 42 min)

300 mix

20 x 75:

4 drill + 1 swim Fly

3 drill + 2 swim Back

2 drill + 3 swim Breast

1 drill + 4 swim Free

Main set (1,500 m, 34 min)

20 x 75 with 20s rest:

4 easy + 1 Fast

3 easy + 2 fast

2 easy + 3 fast

1 easy + 4 fast

Warm-down (200 m, 4 min)

200 choice

Starts